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Start Here: What Makes This High-Protein Pasta Salad Special

This high-protein pasta salad uses chickpea rotini for a naturally protein-rich base and lots of crunchy, fresh veg — it’s an easy make-ahead dish that stays bright and satisfying. Tip: cook the chickpea pasta just to al dente and rinse under cold water to stop carryover cooking and prevent a mushy texture.

If you like protein-forward salads, check out these low-carb high-protein meals for more ideas that keep you full.

What You’ll Gain from Making This Salad

This section explains why the recipe is worth the effort and when it shines best.

Key benefits

High protein from chickpea pasta and fat-free feta — good for post-workout meals and lunches.
Plenty of veggies for fiber, crunch, and color.
Toss-and-chill format makes it perfect for meal prep, potlucks, and picnics.
Gluten-free option if you choose chickpea pasta; easily dairy-free if you swap the feta.

A quick human note: “I make this the night before a busy week — it keeps well and never tastes flat,” says a home cook who swaps basil for cilantro in summer.

If you prefer a different summery option, you might enjoy the bright flavors in a corn pasta salad as a side.

Step-by-Step: Building the High-Protein Pasta Salad

A concise overview from cooking to chilling.

Bring a pot of salted water to a boil and cook 8 oz chickpea rotini according to package directions until al dente. Drain and rinse under cold water.
Whisk the dressing: 0.25 cup extra virgin olive oil, 4 tbsp red wine vinegar, 1 tbsp Dijon mustard, 1 minced garlic clove, salt and pepper to taste.
In a large bowl, combine the cooled pasta with chopped red bell pepper (½), half an English cucumber (chopped), 1.5 cups finely chopped broccoli florets, 1 cup chopped cherry tomatoes, 0.25 cup chopped red onion, 0.25 cup parsley, 0.25 cup basil, 1.5 oz fat-free feta (crumbled), and a drained 2.25 oz can of sliced black olives.
Pour dressing over the salad and toss gently until everything is coated.
Refrigerate at least 30 minutes before serving to let flavors meld. Serve chilled or at room temperature.

Prep tips

Chop vegetables into similar-size pieces for even bites.
Rinse pasta with cold water immediately to stop cooking and cool it quickly.
Taste the dressing before adding to the whole batch; adjust acidity if needed by adding a splash more vinegar.

A warm pairing idea: for a heartier dinner, serve alongside a creamy beef pasta recipe.

What Goes into This Salad

Full ingredient list with notes and amounts.

8 oz chickpea rotini pasta (Banza or another high-protein brand). Use other pasta if preferred.
½ red bell pepper, chopped — adds crunch and sweetness.
½ English cucumber, chopped — refreshing crunch.
1.5 cups broccoli florets, finely chopped — fiber and nutrients.
1 cup cherry tomatoes, chopped — juicy, tangy flavor.
0.25 cup red onion, chopped — mild sharpness.
0.25 cup fresh parsley, chopped — fresh herby note.
0.25 cup fresh basil, chopped — fragrant flavor.
1.5 oz fat-free feta cheese, crumbled — creamy, tangy finish.
2.25 oz can sliced black olives, drained — briny flavor.
0.25 cup extra virgin olive oil — rich base.
4 tbsp red wine vinegar — acidity and balance.
1 tbsp Dijon mustard — sharp kick.
1 garlic clove, minced — aromatic depth.
Salt and pepper to taste.

Ingredient tips

Swap chickpea pasta for edamame or lentil pasta for similar protein.
For dairy-free, omit feta and add toasted sunflower seeds or chickpeas for creaminess and bite.
If olives are too salty, rinse briefly under water before adding.

For a lighter caprese-style twist, see this creamy caprese pasta salad for inspiration.

Cooking and Assembling Instructions

Clear, action-oriented directions you can follow quickly.

Fill a large pot with water and salt it generously. Bring to a rolling boil.
Add the chickpea rotini and cook according to the package until al dente. Avoid overcooking.
Drain pasta and rinse under cold water until cool. Shake off excess water.
Whisk olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper in a small bowl.
In a large mixing bowl, combine pasta, chopped vegetables, herbs, feta, and olives.
Pour dressing over the salad and toss gently to coat evenly.
Chill in the fridge for at least 30 minutes to let flavors meld. Serve chilled or at room temperature.

Step tips

Do not skip chilling; the dressing softens the pasta’s flavor and harmonizes the herbs.
Toss gently to avoid mashing the tomatoes and breaking up the pasta.
If the salad seems dry after chilling, add a splash more olive oil or vinegar and toss again.

Serving Suggestions and Pairings

How to plate and what to serve alongside for a complete meal.

Serve in a shallow bowl to showcase the colorful vegetables.
Make it a main with grilled chicken, salmon, or a warm protein.
Offer crusty bread or flatbreads for dipping.
For a picnic, pack in a shallow airtight container and keep chilled with an ice pack.

Serving tips

Garnish with extra basil leaves or a sprinkle of black pepper just before serving.
If serving at a buffet, place the dressing on the side for guests who prefer less oil.
Top individual portions with a little extra crumbled feta for presentation.

Storage and Reheating Advice

How to keep your salad safe and tasty after making it.

Refrigerate in an airtight container for up to 4 days.
Do not freeze this salad — the texture of the vegetables and dressing will suffer.
If stored, stir before serving and adjust seasoning as flavors can mellow in the fridge.

Storage tips

Do’s: keep cold, use within 4 days, store in a shallow container for faster cooling.
Don’ts: don’t freeze, don’t leave out at room temperature for more than 2 hours.

Pro Tips for Best Results

Chef-style shortcuts and tricks to elevate the salad.

Use a salad spinner to dry chopped herbs and cucumber so dressing clings better.
Toasted pine nuts or chopped almonds add a crunchy contrast.
For a brighter dressing, add a teaspoon of lemon zest.

Extra tips

Make the dressing separately and toss just before serving if you want maximum crunch.
Chop broccoli very finely for even distribution without overpowering each bite.
Keep a small jar of dressing in the fridge for quick future use.

Ways to Change Up the Salad

Ideas for flavor swaps, dietary tweaks, and seasonal twists.

Mediterranean: add sun-dried tomatoes and switch basil for oregano.
Dairy-free: replace feta with mashed avocado or roasted chickpeas for creaminess.
Protein boost: stir in canned white beans or grilled shrimp.
Lower-fat: use 2 tbsp olive oil and 2 tbsp plain Greek yogurt blended with vinegar as a lighter dressing.

Quick variations

Swap basil for cilantro and add corn for a southwestern twist.
Use lemon juice instead of red wine vinegar for a brighter note.
Replace black olives with capers for a tangier bite.

For a protein-packed snack alternative, try pairing ideas like these high-protein bagel bites.

Nutrition Estimate per Serving

Approximate nutrition for 4 servings (estimates):

Serving size: about 1.5 cups per serving
Calories: ~380 kcal per serving
Protein: ~18 g per serving
Fat: ~15 g per serving
Carbohydrates: ~38 g per serving

Notes

Using a different pasta (lentil, edamame) will change the protein and carb totals.
Swapping oil amounts or using full-fat feta raises fat and calorie counts.
For lower calories, reduce the olive oil to 2 tbsp and use a splash more vinegar.

Common Questions Answered

Q: Can I make this ahead for meal prep?
A: Yes — it keeps well for up to 4 days refrigerated. Dress lightly before storing or keep dressing on the side and toss before serving for best texture.

Q: Can I use regular wheat pasta instead of chickpea rotini?
A: Absolutely. Regular pasta will change the protein and fiber content, but the salad will still be delicious. Cook to al dente and cool quickly.

Q: Is this suitable for a vegan diet?
A: To make this vegan, omit the feta and replace it with toasted nuts, seasoned chickpeas, or a dairy-free cheese alternative.

Q: How do I prevent the salad from getting soggy?
A: Rinse boiled pasta with cold water, dry chopped vegetables as much as possible, and avoid overdressing; add a little extra oil before serving if needed.

Final Thoughts

This high-protein pasta salad is a versatile, colorful, and satisfying recipe that works for lunches, potlucks, and weeknight meals. It’s easy to tweak to your tastes, makes excellent leftovers, and proves that healthy can also be delicious — worth trying for a simple, protein-forward option any time of year.